Hey all. its been a very long time since ive been to these pages. Not due to lack of will but i serisouly blew out my knew a few years back and its just now where it is strong enough and healed enough were lifting dosent put me into excrutiating pain. hjalf the problem is the disolving pins that were put in… well never disolved and caused me some problems till i had them removed. anyway its time to start hitting the weights again.
my goals are stricaly hypertrophy. i honestly do not care about strength gains at all. im doing this for purely cosmetic reasons. i know core lifts are probally the best for this but i have a few questions.
What set rep amounts should i use? 5X5? 3x8? 4x10? theres so much contradicting information out there. my other question is protien requirments. is it 1 to 1.5 grams per lbs of body wieght or is it per kg of body weight? ive read both. thank you for you help
Start out with 1 gram of protein per pound of bodyweight and see how that goes, it may be to low if you hit the gym hard and are active outside of the gym, i.e. work. don’t forget carbs and fat. The reason there is alot of contradicting information out there for sets and reps because your training program will probably not work for me or anyone else, everyone responds differently. i.e. do you put on muscle fast or slow.
If your just starting again, stick with4-6 sets of 12-15 reps for know and see how things go, don’t rush it. find your own little niche and keep reading the different articles. Then stick with a program you like.
thanks man. Should i stick with core compound exersizes completely or should i throw in some isolation too? my muscles have completely deteriorated due to the fact that when i was first hurt i was laid up on my back for months at a time. and after that my knee wasent even stable enough to do any standing lifts. im basically back to square one. i may even be smaller than when i first started working out years ago. i just want to put on as much size as humanly possible. that is my goal. i dont play sports anymore so strenght has no real interst for me. im lookinf purly for size so i can cut down and look good again.
Do both, compound exercises will really help put on mass, and then do isolation type movements. and i’d suggest doing the compound first, it will take more out of you